How Protein Can Help You Lose Weight Naturally

Protein is the most important nutrient for weight loss and an attractive body.

A high protein intake increases metabolism, reduces appetite, and alters several hormones that control weight.

Protein can help you lose weight and belly fat, and it works in a variety of different processes.

This image source by pexels.com

This is a detailed review of the effects of protein on weight loss.

Protein changes the levels of several weight-regulating hormones.

Your weight is actively controlled by your brain, especially in an area known as the hypothalamus.

To determine when and how much your brain will eat, it processes several different types of information.

Some of the most important signals for the brain are hormones that change in response to food.

While high levels of protein actually reduce levels of the appetite hormone Gherlin, the appetite hormones (loss of appetite) increase levels of GLP-1, peptide YY, and cholecystokinin.

By replacing carbohydrates and fats with protein, it reduces appetite hormones and increases various satiety hormones.

It can reduce your appetite and protein is the main reason to help you lose weight. It can make you eat fewer calories automatically.

BOTTOM LINE:

Protein lowers levels of the appetite hormone ghrelin while increasing the appetite-reducing hormones GLP-1, YY peptide, and cholecystokinin. Automatically decreases as a result of calorie intake.

Digestive and metabolic protein burns calories

After eating, some calories are used for digestion and metabolism.

This is often called the thermic effect of food (TEF).

Although not all sources agree on the exact figures, it is clear that proteins have a much greater thermal effect (20-30%) than carbohydrates (5-10%) and fats (0-10%).

If we take the thermic effect of 30% protein, it means that 100 calories out of 100 proteins end up being only 70 usable calories.

BOTTOM LINE:

The body digests and burns about 20-30% of protein calories in protein metabolism.

Protein makes you burn more calories ("Increase Calories")

Due to high thermal effects and several other factors, high protein intake tends to increase metabolism.

This allows you to burn more calories more often, even during sleep.

Eating a high protein intake has been shown to boost metabolism and increase the number of calories burned for approximately 80 to 100 people per day.

This effect is especially pronounced when eating excessively or when calories are ingested in excess. One study found that overeating a high-protein diet increased the burning of 260 calories per day.

The more protein you burn, the less protein in a high-protein diet and the "metabolic benefits" of a diet.

BOTTOM LINE:

A high protein intake can help you burn 80 to 100 more calories a day, one study found a 260 calorie increase during an overdose.

Protein reduces your appetite and helps you eat fewer calories

Protein can reduce appetite and cravings through a variety of different methods.

It can automatically reduce calorie intake.

In other words, you end up eating fewer calories without counting calories or consciously controlling your portion.

Numerous studies have shown that people start eating fewer calories when they increase their protein intake.

It works from meal to meal as well as a continuous daily reduction in calorie intake as long as the amount of protein intake is high.

One study found that 30% of calories from protein reduced people's daily calorie intake by 441 calories, a huge amount.

Therefore, high-protein diets not only have metabolic benefits, they also have an "appetite benefit", which makes it easier to cut calories than a low-protein diet.

BOTTOM LINE:

High protein diets are very low, filling reduces appetite and appetite compared to low protein diets making it easier to limit calories in high-protein diets.

Protein cuts cravings and reduces the urge to snack late at night

Desires are the worst enemy of a dieter.

One of the main reasons why people tend to fail in their diet.

Another big problem is late-night snacks. Many people who have a tendency to gain weight have a habit at night, which is why they bite at night. These calories are added to all the calories you ate during the day.

Interestingly, protein can have a strong effect on both exposure and cravings for snacks at night.

This graph is based on a study comparing a high protein diet and a normal protein diet between overweight men:

The high protein group is the blue bar, while the protein group is the red bar.

In this study, 25% calorie-reduced protein cravings by 60% and cut the urge to snack in half.

Breakfast is a very important meal - it can either make or break your day. In a study of adolescents, high-protein breakfasts significantly reduced significance.

BOTTOM LINE:

Eating too much protein can lead to severe fatigue and a significant reduction in the urge to snack late at night. These changes should make eating a healthier diet easier.

Protein makes you lose weight even without conscious calorie limitation

Protein works on both sides of the “calorie in v calorie out” equation. Reduce incoming calories and increase them.

For this reason, it is not surprising to see that high-protein diets intentionally lose weight without limiting calories, portions, fats, or carbohydrates.

In a study of 19 overweight people, a 30% increase in protein intake resulted in a decrease in calorie intake:

In this study, participants lost an average of 11 pounds over a 12-week period. Keep in mind that they only added protein to their diet, they did not intentionally limit anything.

Although the results are not always dramatic, most studies show that high-protein diets lead to significant weight loss.

High protein intake is associated with low abdominal fat, harmful fats that accumulate around the organs, and cause disease.

That being said, losing weight is not the most important thing. It’s keeping it off in the long run which really counts.

Many people can "diet" and lose weight but in most cases, the weight is found again.

Interestingly, taking a higher protein intake can help prevent weight recovery. One study found that a slight increase in protein intake (15-18% of calories) reduced weight by 50% after weight loss.

So protein can not only help you lose weight, but it can also help keep it away for a long time.

BOTTOM LINE:

Eating a high-protein diet can lead to weight loss, and even a slight increase in protein intake without calorie counting, portion control, or sugar restriction can help prevent weight recovery.

Protein helps prevent muscle damage and metabolic slowdown

Weight loss is not always the same as fat loss.

When you lose weight, your muscle mass also decreases.

However, what you really want to lose is body fat, both fat (under the skin) and visceral fat (around the extremities).

Losing muscle mass is a weight loss side effect that most people don't want.

Another side effect of weight loss is a decrease in metabolic rate.

In other words, you burn fewer calories than you did before losing weight.

This is often referred to as "starvation mode" and can burn hundreds of fewer calories per day.

Eating a lot of protein can reduce muscle loss, which will help you reduce body fat and increase your metabolic rate.

Strength training is another important factor that can reduce muscle loss and metabolic depression during weight loss.

For this reason, high protein intake and high energy training are two incredibly important components of an effective fat reduction plan.

Not only do they help keep your metabolism high, but they also make sure what's under the fat looks really good. In addition to protein and strength training, you can look "skinny and fat" instead of fit and sleeves.

BOTTOM LINE:

Eating plenty of protein can help you lose weight and prevent muscle loss. This can help keep your metabolism rate high, especially when combined with intense strength training.

How favorable is protein?

The DRI for protein (dietary reference intake) averaged just 46 and 56 grams for women and men, respectively.

This amount may be enough to prevent deficiency, but if you are trying to lose weight (or gain muscle) it is far from optimal.

Most studies on protein and weight loss show protein intake as a percentage.

According to this study, targeting protein at 30% of calories appears to be very effective for weight loss.

You can find grams by multiplying your calorie intake by 0.0755. For example, on a 2,000 calorie diet, you will eat 2,000 * 0.075 = 150 grams of protein.

You can also aim for a certain number based on your weight. For example, a goal of 0.7 to 1 g of protein per pound of lean mass is a general recommendation (1.5 to 2.2 g per kg).

It is best to spread the amount of your protein intake throughout the day by eating protein with each meal.

Note that these numbers do not have to be exact, anything within 25-35% of calories should be effective.

More details in this article: How much protein should you eat each day?

BOTTOM LINE:

To lose weight, aim for 25-35% calories, as protein can be optimal. 30% of the calories in a 2,000 calorie diet are 150 grams of protein.

How to get more protein in your diet

It's easy to increase your protein intake. Just eat more high-protein foods.

These include:

Meats: Chicken, turkey, lean beef, pork, etc.

Fish: Salmon, sardines, haddock, trout, etc.

Eggs: All types.

Dairy: Milk, cheese, yogurt, etc.

Legumes: Kidney beans, chickpeas, lentils, etc.

If you are eating fewer carbs, you can choose a fatty cut of meat. If you are not on a low carb diet, try to emphasize lean meat as much as possible. This makes it easier to keep the protein high without eating too many calories.

If you have difficulty reaching your protein goals, taking a protein supplement may also be a good idea. Fun protein powder has been shown to have a variety of benefits, including weight loss and weight gain.

It’s easier to eat more protein when you think about it, but it can be harder to integrate with your nutrition and life plan.

I suggest you use calorie/nutrition tracker first. Weigh and measure everything you eat to make sure you reach your protein goals.

You don’t have to do this forever, but it’s very important at first until you have a good idea of ​​what a high protein diet looks like.

BOTTOM LINE:

You can eat lots of high protein foods to increase your protein intake. It is advisable to use a nutrition tracker at the beginning to make sure you are getting enough.

Protein is the easiest, simplest and tastiest way to lose weight

Protein is the king of nutrition when it comes to losing fat and keeping the body more attractive.

You do not want to be frustrated if you cannot get the right pitch so invest in a good capo. It should be added to your diet.

This is especially interesting because most protein-rich foods taste very good. Eating more of these is easy and satisfying.

High-protein diets can also be effective obesity prevention strategies, some are not used temporarily to lose fat.

By permanently increasing your protein intake, you press the “calorie vs. calorie out” balance in your favor.

The difference in your waistline over months, years, or decades can be huge.

However, keep in mind that calories still count. Protein can reduce appetite and increase metabolism, but you won’t lose weight if you don’t eat fewer calories than you burn.

The amount of calorie deficit that results from high protein intake can be reversed and eliminated, especially if you eat a lot of junk food.

For this reason, you should still base your diet primarily on single-ingredient whole foods.

Although this article focuses entirely on weight loss, protein has many other health benefits.